Is using a jump rope effective plyometrics?
i recently read that jump roping is a form of plyometrics and was wondering if this is true. If there is any way to make the jump roping more effective that would help to.
Yes, no doubt about it. The basic jump rope movement – which involves you remaining on your toes – is a true form of plyometrics.
Some variations that I do to bring more dynamic plyos to the exercise are as follows:
Regular jump rope for 3 minutes
30 seconds double jumps (spin rope twice), this makes you jump higher
Go back to regular jump rope for 2 minutes
30 seconds of high knee jumps (jump and bring your knees up to your chest) as you continue to jump rope
Regular jump rope for 1 minute
30 seconds of speed burst jumping – all out speed of spinning the rope and jumping. If you fail doing this, just start again and keep going.
After this you should have a solid sweat rolling. If not, then increase the time and intensity.
Good ups to ya!
Yes, no doubt about it. The basic jump rope movement – which involves you remaining on your toes – is a true form of plyometrics.
Some variations that I do to bring more dynamic plyos to the exercise are as follows:
Regular jump rope for 3 minutes
30 seconds double jumps (spin rope twice), this makes you jump higher
Go back to regular jump rope for 2 minutes
30 seconds of high knee jumps (jump and bring your knees up to your chest) as you continue to jump rope
Regular jump rope for 1 minute
30 seconds of speed burst jumping – all out speed of spinning the rope and jumping. If you fail doing this, just start again and keep going.
After this you should have a solid sweat rolling. If not, then increase the time and intensity.
Good ups to ya!
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